Measuring Body Fat
Have you ever wondered what your percent body fat is? You may have heard that ideal numbers for men are between 10 and 22% and for females between 20 and 32%. (Women naturally have more body fat and it is considered healthier for the number to be higher in this gender). But how can you find out where you fit in to this desired range?
There are three easy ways to find your body composition (and two difficult ways). The most accurate is to weigh all the part of one’s body after they are deceased, but that is neither possible when alive, nor necessary after death. The second most difficult way is under-water weighing and it is limited to research purposes and skilled technicians.
You can find yours pretty easily by locating a health club or weight-loss clinic where they use this measurement to help demonstrate individual progress with weight loss or physical training. One method is the use of skinfold calipers, pictured above. While it can be a bit uncomfortable it is neither painful nor invasive and consists of having an experienced clinician take measurements of skinfolds around various parts of your body. After finding the millimeter measurements of skinfolds on your midsection, back, thighs and various other points used, they will plug these numbers into a formula that estimates your body fat percentage based on these measurements of subcutaneous fat. Considered one of the least accurate because of inconsistent measuring of inexperienced clinicians, it certainly can give you a ballpark number to start with.
A more accurate measurement is bioelectrical impedance. This technique uses electrodes, placed on your wrists and ankles, to send a small current of electricity through your body. It has a zero discomfort level and you never feel the current at all. Since electricity is conducted very well in water, but not in fat, the machine measures how well the current travels, then calculates body fat based on numbers inserted into a formula. There is very small variation based on the technician using the equipment as this method is more reliable.
There are now accurate and affordable ways to measure your body fat in the privacy of your own home. A company called Tanita makes several models of a body-fat monitor that’s attached to a bathroom scale. You can find these scales in sporting good stores (or online) for less than a hundred dollars, and some can be used for multiple weighers. First each person’s height, weight, age, and gender are programmed into the scale. Then, just step on the scale barefooted and the same small current used in bioelectrical impedence conducts the measurement while you stand for a few moments. Viola! Your body weight and fat percentage come up on the display.
Now, what do you do with this number? Be sure to take any figures you see with a grain of salt… just as your weight fluctuates day-to-day and within any given day, your body fat measurement will be a reflection of fluid status and other factors. If you are dehydrated or have just eaten a meal, the numbers will vary significantly. Take a trend of your body fat percentage over time to track your success as you proceed with a successful weight loss plan, or build muscle through consistent exercise, and see the results on your body as well as on the scale.
Written by Laurie Beebe
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About The Author: Laurie Beebe has been a registered dietitian for 25 years and is certified in adult weight management. Laurie currently serves as a Related posts:
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